Extra care has to be taken by people suffering diabetes, ensuring their food balanced with insulin and oral medications (if under treatment) and taking adequate exercise to help managing their blood glucose levels.
- Limiting foods that are high in sugar
- Eating smaller portions, spread out over the day
- Being careful about when and how many carbohydrates you eat
- Eating a variety of whole-grain foods, fruits and vegetables every day
- Eating less fat
- Limiting your use of alcohol
- Using less salt
Diabetes Basics: Create Your Plate
Cook with Heart-Healthy Foods
Choose the Right Fats – In Moderation
limiting foods high in trans fat, saturated fat and cholesterol – like processed snacks and sweets, baked goods, fried foods, high-fat dairy products, solid fats, and high-fat meats.
Choose lean protein foods and low-fat dairy products and limit the amount of processed snacks and baked goods. Choose more nutritious fresh foods such as fresh vegetables, whole grains, nuts and fruit. Skip the butter and margarine in cooking, replaced with vegetable-based oils in moderation.
Include Those Omega-3s
Omega-3 fatty acids are a type of healthy fat that helps prevent the clogging of arteries. Include fish (non-fried) in your meal at least twice a week. particularly those high in omega-3 fatty acids e.g. salmon, albacore tuna, herring, rainbow trout, mackerel and sardines.
Other foods that provide omega-3 fatty acids are soybean products, walnuts, flaxseed and canola oil.
Choose a Healthy Cooking Method
You can cut down the calories in your meals by broiling, microwaving, baking, roasting, steaming or grilling foods. Avoid frying foods in lots of oil, lard or butter. Use oil high in unsaturated fats such as olive, peanut, corn, vegetable, safflower, sunflower or flaxseed oil.
Foods recommended for managing Type 2 Diabetes
- Broccoli (Non-starchy Vegetables)
- Egg Whites
- Wild Salmon Salmon dish
TLC (Therapeutic Lifestyle Changes) Diet for Diabetes:
- Limiting fat to 25%-35% of total calories eaten per day.
- Getting no more than 7% of your daily calories from saturated fat, 10% or less from polyunsaturated fats, and up to 20% from monounsaturated fats (like plant oils or nuts).
- Devote 50% to 60% of your daily calories from carbs.
- Aim for 20-30 grams of fiber per day.
- Protein should account for about 15%-20% of total calories eaten per day.
- Cap cholesterol at less than 200 milligrams per day.
Getting more exercise is important.
Sugar and Diabetes
Most experts now say that small amounts of sugar are fine, as long as they are part of an overall healthy meal plan. Table sugar does not raise blood sugar any more than starches do, which are found in many foods.
If taking insulin, adjust the insulin dose for the added carbohydrates so that blood sugar control can be maintained as much as possible. Check blood sugar after eating sugary foods.
Read food labels to know how much sugar or carbohydrates are in the foods. Also check on how many calories and how much fat are in a serving.
Alcohol and Diabetes
Only drink alcohol occasionally when the blood sugar level is well-controlled. Most wine and mixed drinks contain sugar, and alcohol has almost as many calories as fat. It’s a good idea to check with your doctor to ask if drinking alcohol is acceptable.
Super Foods for Diabetics